• BB&DPS – Best Balance & Distance Per Stroke: 5 strokes or less in the 4 styles in a short course pool, 10 strokes or less in long course – “Tai Chi Swimming.”  Please go to T.I.P.S. for a more detailed explanation.
  • OB          Over Best:  # of strokes recommended over your BBDPS count
  • TOR        Turn Over Rate
  • Y             FlY
  • K             BacK
  • T              BreasT
  • E              FreE
  • uw           Underwater
  • kk            Kick
  •  ‘              Minutes
  • “              Seconds
  • w/            with: utilized to indicate a number of seconds of rest between repetitions
  • on:          to indicate that everyone will do a repetition on a set send-off
  • Description of Training Set:  25’ x (5 x 100 /10”)w/30” – During 25 minutes, you swim sets of 5 one-hundreds taking 10 seconds to rest after each and taking 30 seconds rest after 5.

WARM UP:

{IM Drill: 4 kk Y, 7 kk K, 2 kk T, 7 kk E.

{IM Swim: Swim the 4 strokes in the Individual Medley order

YKTE @ your BB&DPS 5 strokes or less in 25 yd. pool).

4 kk Y: Lie on the ‘Y’ position, dolphin kick 4 times, on the 4th kick stroke and breathe; repeat the length of the pool.

7 kk K: Lie on the ‘I’ position (shoulder to the sky with arm parallel to body, hand on the thigh/arm pit to the bottom with arm above head in line with the body), flutter kick 4 times with the top leg, that allows for 3 kicks with the bottom leg, then stroke and lie on the other side and repeat the 7 kicks, count 4 kicks with the top leg.

2 kk T: Pull, breathe, kick, glide, hold your hands in front, then breathe, kick, glide; repeat 2 kicks for 1 pull; on the 2nd stroke think timing, shoulders and heels up together, down together.

7 kk E: Same as back: arm-pit to the bottom – shoulder to the sky, when you stroke one time, during the roll side to side, the nose goes past the water, and you count 4 kicks from the bottom leg (since both feet are kicking you do a total of 7 kicks), after you breathe, set head and stroke again back to the first side.

Continue repeating 1x IM drills, 1x IM swim until time is finished.

KICKING SET:

On 45” {4 x 25 w/kickboard } kick fast 20”- 25” leave on 45”, 25”+ on 50”, 30”+ on 60”

{4 x 25 E w/bucket brisk} setting the head (steady bowline), fast feet in a small space, and shoulder shifting, front quadrant swimming, breathe if necessary.  On 45” or a sendoff that allows you to get at least 20” rest on the kick. Repeat the number of sets specified, alternating, the 4 kicking laps and the 4 bucket  laps.

DRILL OF THE WEEK:   

1-2-1-2 Fly:  Right Arm, Both, Left Arm, Both: breathe on the single arm strokes only.

1-2-1-2 Breast:  Right Arm, Both, Left Arm, Both: maintain stroke rhythm, breathe every kick.

During warm-up triathletes are encouraged to swim the 4 styles, it is warm-up for the entire musculoskeletal system; furthermore, swimming breaststroke can help in a race situation in the event of a foot or calf cramp, the breast kick requires to flex the foot, the way to get rid of said cramps; swimming backstroke will help the triathletes to ‘find core’, connecting the hands to the power source, the hip rotation, while keeping the head set, (no need to turn the head to breathe); the butterfly, will make you more aquatic.  When swimmers do Individual Medley:  Y, K, T, and E:  FLY, BACK, BREAST, FREE; Tri-athletes swim: N, P, F, B: Naked (no equipment), Paddles, Fins, Both

1 stroke in Y and T is one extension to the front end; count the letter at the breath and the number at the “glide.”

1 stroke in E and K is counted when both arms have completed a revolution, the letter for one hand, and the number for the other hand; count when the revolution is completed at hand entry.

The recommended “Number of Strokes OB” over best is for short course pools, if you train in a long course pool double the recommended number and add a stroke.  Obviously, the lack of turn and the extra distance makes a difference.  For example if the set reads swim at 1 ½ to 2 ½ OB, it means that in the long course pool you will swim at 4 to 6 strokes over your best stroke count.  We know that when you take more strokes you swim faster, up to a point that your style may suffer or tire you too quickly.

Pay attention:

Count strokes.  When equipment such as paddles and/or fins are used deduct ½ stroke from the OB for each accessory that you wear.

Count your strokes and monitor your heart rate you will optimize your training. If you know your time, you are really paying attention.  Training is about going FAST at the right times, as fast as YOU can, easy enough so you last every set, all out!  Swimming “hard” all the time can be hazardous to your style and speed. Know at what pace you need to train every set.

Date:  11-25-2024 Workout Today  SANTA CLAUS MEET ON SATURDAY
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS

 Please see BASICS, for full set explanations
Kick Set 2 x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breathe}

 Please see BASICS, if you need more explanations
Anaerobic Threshold EN3

Intensity:  3 to 4 OB

Equipment:  Hand Paddles

 35’ x {(6 x 100 w/20”) w/60”

{(12 x 50 w/15”) w/60”

{(24 x 25 w/10”) w/60”

 Repeat 600’s broken, one in 100’s, one in 50’s, and one in 25’s, until 35’ are finished, rest 60” after counting A to L each time
Sprint Set SP3 3 x {(4 x 6 str on 1’) w/50 drill

25

 3 sets of 4x 25, push off and swim all out, no breath until 6 strokes, then swim easy to the 25.  In E & K 6 strokes are 12 digs, in Y & T 6 extensions to the front.  Swim 50 drill after each set
Date:  11-26-2024 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE         {IM Swim @ BBDPS Please see BASICS, for full set explanations
Kick Set 1 x {4 x 25 w/kickboard} on 45”      {4 x 25 E no breath} Please see BASICS, if you need more explanations
Aerobic Training EN2Intensity:  1½ to 3 OB Equipment:   Paddles and Fins 45’ x 100’s w/10” to 15” A to B Swim 100’s, go as fast as you can, EZ enough to last 45 minutes w/10” rest between each.  Maintain a steady pace.
Prolonged Sprinting SP3 2 x {(4 x 25 on 2:15) w/50 drill              50 2 sets of 4 repetitions – dive-in 25’s all out, no breath if possible.  Work on start, break and maximum acceleration.  Swim easy to the 50 so you restart on prescribed send-off.  Swim 50 yards drill of the week.
Date:  11-27-2024 Workout Today
Warm Up EN1 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS

 Please see BASICS, for full set explanations
Aerobic Training EN2

Intensity:  1½ to 3 OB

Equipment:  None

 40’ x {(4 x 50 w/5” to 10”) Y, K, T, E

{(1 x 100 w/15”) IM

 Sets of 4x 50 w/5” rest, after every 4 take 15” rest, to drink; swim 1x 100 IM.  Restart until 40’ finish
Resistance to Speed SP3

6 to 7 OB

 2 x {8, 10(11), 12(14), 14(17) strokes on 2’}

50

Make sure you can make 14 strokes before you attempt 17 strokes all out no breathe

 Swim 50’s dive in and race the number of strokes listed, every time you make it all out, no breath, you advance to the next larger number of strokes.  You may choose any style.
Kick Set 1 x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breath}

 Please see BASICS, if you need more explanations
Date:  11-28-2024 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS

 Please see BASICS, for full set explanations
In Motion Speed SP3 2 x {(4 x 50 on 1:20) w/50 drill

6 str

 “Olympic” Finishes.  Swim 2 sets of 4x 50 go easy until six strokes out of the finish, then sprint all out no breath and touch, do not “grab” the wall.  Swim a 100 drill after 4.  Choose a different stroke each set.
Anaerobic Threshold EN3

Intensity:  3 to 4 OB

Equipment:  Paddles optional

 30’ x {(2 x 50 w/10”) w/30”     A to B

{(4 x 50 w/10”) w/40”     A to D

{(6 x 50 w/10”) w/50”     A to F

{(8 x 50 w/10”) w/60”     A to H

 Broken 100, 200, 300, and 400 into 50’s.  Please observe the resting intervals.  Restart until the 30’ are finished.  Distance swimmers do the set in 100’s (1x, 2x, 3x, 4x 100)
Kick Set 2 x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breathe}

 Please see BASICS, if you need more explanations
Date:  11-29-2024 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS

 Please see BASICS, for full set explanations
Aerobic Training EN2

Intensity:  1½ to 3 OB

 40’ x {(4 x 100 E w/15”) w/20”  A to D

{(4 x 100 IM w/15”) w/20”

 Swim 1 set of 4 x 100 E and then 1 set of 4 x 100 IM watch the resting intervals.
Anaerobic Threshold EN3

Intensity:  3 to 4 OB

Equipment:  Fins – optional

 25’ x (8 x 25 w/10”) w/30”- 45” K       A to D 200’s broken into 8x 25 backstroke, take 10” at every wall, and work on the 15 yards under water dolphin kick; take 30” to 45” after each set of 8.
Kick Set 1x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breathe}

 Please see BASICS, if you need more explanations
Date:  11-30-2024 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS

 Please see BASICS, for full set explanations
Aerobic Training EN 2

Intensity:  1½ to 3 OB

Equipment:  Fins

 40’ x {1 x 100 IM w/15”

{2 x 25 kk on 45”

{1 x 100 3rd best w/15”

{2 x 25 kk on 45”

{1 x 100 4th best w/15”

{2 x 25 kk on 45”

{1 x 100 rev IM w/15”

{2 x 25 kk on 45”

 The swim portions are at the intensity prescribed in the Energy System, working on 3rd and 4th best strokes.  The kick portions should be on the side dolphin or flutter or dolphin uw
Sprint Set SP3 4 x 5 str on 1:30 w/50 drill

50

 4 repetitions of 5 strokes all out no breath, then swim EZ to the 50
Lactate anaerobic tolerance SP2

Intensity:  6 to 7 OB

 2 x (3 x 75 on 5’) w/8’ 2 sets of 3 repetitions go as fast as you can, do active rest in between each, swim 400 EZ between 1st and 2nd sets.
Warm Down EN1 400 ea.  S K P S 1600 swim, kick, pull, swim